Comparing Nutrients in 1 pound Zucchini Summer Squash with Skin VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Cassava	3%	2%	95%

Macro Nutrients

	Zucchini Summer Squash with Skin	Cassava	Recommended Dietary Allowance
Energy	2.66% 77kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	133% 173g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	10.6% 7.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.63% 6.26g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.85g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Cassava	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	90% 81mg	104% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Cassava	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21% 1.68mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	75.7% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.6% 172mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.6% 430g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Zucchini Summer Squash with Skin VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Zucchini Summer Squash with Skin versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Zucchini Summer Squash with Skin vs Cassava:

• 1 pound of Zucchini Summer Squash with Skin has 2 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.3 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 1.9 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cassava provide similar amounts of Vitamin B9 and Vitamin C per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin K
• Both Raw Zucchini Summer Squash with Skin as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Zucchini Summer Squash with Skin vs Cassava:

• 1 pound of Zucchini Summer Squash with Skin has 1.4 times more Iron, 1.4 times more Phosphorus and 1.6 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 1.9 times more Copper and 2.2 times more Manganese than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cassava contain similar levels of Magnesium, Potassium and Zinc per one pound.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Zucchini Summer Squash with Skin has 3.6 times more Omega 3 and 1.5 times more Sugars than Cassava.
• While 1 lb of Raw Cassava contains 9.4 times more Energy, 12.2 times more Carbohydrate and 1.8 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cassava offer comparable quantities of Protein per one pound.
• 1 pound of Zucchini Summer Squash with Skin provide inadequate amounts of Energy
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Zucchini Summer Squash with Skin as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.